Today I am going to show you a multi-movement exercise that is going to test your core and upper body strength.

This exercise is great for working your chest, core, lower back and also very beneficial in targeting smaller muscles in your upper body.

We are going to use gliding discs for this workout and you will feel the burn.

Gliding discs are a perfect tool to target your entire core without crunches.

They can be purchased online for about $15.

• Drop down to all fours on the floor and place your feet on the gliding discs. Bring your body to the push up position, and position your legs about shoulder-width apart.

• Your body should be in a straight line with hands and feet spaced evenly. This is the starting position.

• You will shift your body weight to the right side and bring your left hand to your left thigh. Then shift your body to the left side and bring your right hand to your right thigh. Make sure to come back to the starting position each time. Keep your core tight as you alternate sides back and forth.

• You will perform 5 reps on each hand/leg making sure to alternate sides. Perform a total of 10 hand to thigh slaps making sure not to sway your hips and body.

• After you finish, you will hold the push-up starting position and drag your feet with your hands, one in front of the other.

• Make sure to keep your feet on the discs and move down the floor as far as you can, preferably 10-15 feet. The key is making sure you keep your body as straight as possible, or you will not get the full benefits of the exercise.

To make the exercise more difficult you can complete another set of hand to thighs at the finish. You could also add in a push-up at the start and finish of the upright planking drag exercise.

Nathan Mikeska is a certified personal trainer and wellness coach at Ourlife Health. He holds a B.S. in Nutrition from Georgia Southern University. He can be reached at 912-354-4687 or nathan@ourlifehealth.com.

RECIPE: BLUEBERRY BURGERS

This burger can be used as a maintenance recipe for those on the Ourskinny program

Ingredients:

2 lbs 97 percent lean freshly ground beef or turkey

Pinch of salt and pepper to taste

¼ tsp chili powder

1/8 tsp cayenne pepper

1/3 cup fresh diced sweet onion

1 ½ Tbsp fresh parsley

¼ cup unsweetened almond milk

¾ cup blueberries

Place ground meat into a large bowl and gently break it up. Add all ingredients except blueberries. When incorporating the seasonings and milk, fold in gently with your fingers.

Add the blueberries, being careful not to smash or break the berries.

Divide the meat into 8 small burger patties about a half inch thick. Key: The less over handling, the juicier and more flavorful your burgers will be.

Place the burgers on a hot charcoal grill. Avoid using the spatula to flatten and press the juices out to prevent dryness.

Nutritional Information

Servings: 8

Per Serving:

300 calories

21 g protein

7 g carbohydrates

15 g fat

ON THE WEB: GO TO SAVANNAHNOW.COM/HOTNHEALTHY TO VIEW A DEMONSTRATION VIDEO OF THIS EXERCISE AND TO SEE THE PREVIOUS SEGMENTS.